Sleep and Anxiety Reset
Two weeks to a nervous system that is not on fire · 6 prompts in order
Anxiety and bad sleep feed each other. Six prompts that treat the body first, then the thoughts, plus a panic protocol.
- 1
Fix the sleep window before adding any wind-down ritual.
PROACTIVEARCognitive behavioral therapy for insomnia (CBT-I), nighttime awakenings, racing thoughts, and sleep hygieneProactivePracticalEffectivePlug & Play5 min/dayProfile → - 2
Set the light and temperature signals that actually drive sleep.
PROACTIVETROptimizing light, temperature, caffeine, and sleep for maximum energy without the afternoon crashProactivePracticalEffectivePlug & Play5 min/dayProfile → - 3
Down-regulate the body first; talking comes after.
PROACTIVEPRSomatic exercises, polyvagal theory, releasing tension from the body, and calming the nervous systemSomatic Regulation and Vagus Nerve Guide
Somatics & Vagus Nerve
ProactivePracticalEffectivePlug & Play5 min/dayProfile → - 4
Work the anxious thought instead of arguing with the feeling.
PROACTIVEADPolyvagal, Somatic Experiencing, InteroceptionAnxiety Decoder - Somatic Lab
Decodes anxiety as body signal, not character flaw
SomaticVagalRealtimePlug & Play3 min/dayProfile → - 5
Break the 3 a.m. loop that turns one worry into a night.
PROACTIVEPOBreaking loops of intrusive thoughts, catastrophizing, fear of the wrong decision, and mental paralysisOverthinking & Rumination Buster
Psychology
ProactivePracticalEffectivePlug & Play5 min/dayProfile → - 6
Keep a protocol for a panic attack, written before you need it.
PROACTIVEPAPolyvagal First Aid, 5-4-3-2-1 Grounding, Physiological SighPanic SOS & Acute Anxiety First Aid
De-escalate acute panic and severe anxiety in under two minutes
ProactivePracticalEffectivePlug & Play5 min/dayProfile →
How to use a collection
Work through the steps in order. Each prompt is a separate persona, so paste them one at a time into the same chat or into five separate ones — either works, but do not paste two at once: they will compete for the same instructions.
The order matters more than the individual prompts. Step 1 produces the input step 2 needs, and skipping ahead usually means answering a question you have not collected the facts for yet.
Not sure which collection fits? Start with First 90 Days as a Manager or browse the full library.